Author: ADMIN
20200703 FRI BC WOD
“내 안에 王이 산다”
Core strength
4Sets
1min Plank hold
(shake your partner)
Conditioning
Tabata
20-10 8R
Plate OH sit up
L sit hold
Ring mountain climber
MB russian twist
Plank knee-elbow touch
20200702 THUR CF WOD
Strength
Back Squats 5 – 3 – 3 – 1 – 1
Conditioning
12min AMRAP
20 KBS 16 / 24
20 KB Alter Front rack Reverse Lunges (L=1)
20secs Hanging L-sit holds
20200702 THUR BC WOD
“도와줘 파트너야”
20min AMRAP
50 Floor seated DB shoulder press
50 MB thruster
50 Plank partner shoulder touch (L=1, R=1)
50 MB shouldering
20200701 WED CF WOD
Olympic Lifting
Skill
High Hang Squat Snatch Every 1:00 x 8sets
Conditioning
12min up ladder
3 – 6 – 9 – 12…
Power Snatches 85 / 115
50 Double Unders
*Teams of 2
20200701 WED BC WOD
“제대로 힙업?”
3 Attempt
Max DB Squat 35/50
*Rest 2min
Conditioning
30-30 40-20 50-10 50-10
BB Half frog squat
One leg box step up
Band hip kick back
DB wide squat
20200630 TUE CF WOD
Strength
5 Shoulder presses
+ 10 Push Presses
x 4sets
Conditioning
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 For time;
Plate G2O
Box Dips
Sit ups
20200630 TUE BC WOD
“흔들리지 않는 팔뚝 만들기”
Super set
15 x 4sets
Push up
DB kick back
Conditioning
15min AMRAP
25 DB shoulder press
20 MB Push press
15 BB skull crusher
20200629 MON BC WOD
“주말에 먹은 칼로리 태우기”
40-20 4R
Row and AB
Hollow Flutter kick
Box step up
Hanging L – Flutter kick
Band sprint
20200629 MON CF WOD
Conditioning
10min AMRAP
10 DB Hang Power Cleans 35 / 50
10 DB Burpees
2min Rest